Free download · The 30-Day Restart

The plan for men who always quit by Thursday

The exact 30-day plan I give my coaching clients, so you finally find out why you keep quitting and what to do on the day you want to, built round long shifts and real life.

The 30-Day Restart guide with two bonus guides, The Shift Pattern Playbook and The Bad Day Sessions
Free91 pages · 2 bonus guides · Just your email
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Sound familiar?

You start on Monday. By Thursday it's gone.

"I struggle to stick to a plan."
"I know how to train, I'm just not good at dieting."
"Work's been brutal this week."

Every guy I coach says some version of this on our first call. None of them are short of information. They know what to eat. They know how to train.

Every time you start and quit, you teach yourself one thing: you don't do what you say you'll do. And every plan you've tried was built for a 9 to 5, so the first long shift or run of nights breaks it.

The real problem is self-trust. This guide fixes that first.

What's inside

Nine chapters. One 30-day plan.

Everything I give a new client on day one, written down so you can start on your own.

01

Why you keep quitting

My story, and the real reason plans fall apart.

02

The 3 Daily Promises

The system my clients send me every morning, plus the 30-day tracker.

03

"I've always been this way"

A 7-day exercise to prove the biggest lie wrong.

04

Training for shift work

3 sessions a week, about 70 minutes each, fitted round your rota.

05

Food that fits real life

Simple numbers, a set meal structure, and an earned cheat meal.

06

The fall-off protocol

The warning signs, and exactly what to do the day you want to quit.

07

When the scale won't move

What to check, in order, before you panic.

08

Proof

Two guys I've coached. Different starting points, same method.

09

What next

How to keep going after day 30.

Also included

Plus 2 bonuses built for your rota.

The two things every other plan ignores: the shift itself, and the days you're too wrecked to train.

The Shift Pattern Playbook cover
Bonus 1

The Shift Pattern Playbook

Every plan you've tried was built for a 9 to 5. This one's built for your rota.

  • Hour-by-hour templates for 12-hour days, earlies and lates, nights, 4 on 4 off, and working away
  • What to eat on nights so you don't crash at 4am
  • How to switch back to days without losing your days off
  • The sleep rule: whether to train today, based on how much you slept
29 pages
The Bad Day Sessions cover
Bonus 2

The Bad Day Sessions

For the days you'd normally skip, which are the days every plan dies.

  • 20-minute versions of Legs, Push and Pull, with machine and dumbbell-only options
  • A 3-question energy check that tells you which session to do
  • A 25-minute full-body session for weeks you only get one in
  • A 10-minute floor you can do at home on your worst days
27 pages
Is this for you?

Built for one kind of man.

For you if

  • You've started more plans than you can count and finished none
  • You work long hours, shifts, nights, or come home to sort the kids
  • You know roughly what to do but can't stick to it
  • You still want a pint at the weekend

Not for you if

  • You want a quick fix or a magic diet
  • You'd rather read about it than do it
  • You're an advanced lifter chasing a competition prep
Proof

Same method. Real results.

13.5kgLost
~17Weeks

From no structure to 13.5kg down

No routine, takeaways and meal deals, and nobody holding him to anything. The way he talked about himself changed before his body did.

<1 yrTo race day
Sept '25Started

From the bike to a Hyrox start line

Lacking self-confidence and hardly trained. Started with me in September 2025 and within a year he was racing Hyrox in Tenerife. Now he's training to become a coach.

Will Thomas

I haven't always kept my word.

I moved from America to Scotland as a kid, got bullied, and decided if I got big enough nobody would walk over me again. In the gym I kept every promise. Everywhere else I made excuses.

It took me years to work out the beliefs holding me back were ones I'd made up as a kid to protect myself. Now I coach working men to break the same pattern, with small promises kept every day.

Will Thomas
Get it free

Start tomorrow morning.

Free91 pages · 2 bonus guides · No card needed
  • The 30-Day Restart: the full 35-page plan
  • 3-session training plan for shift work
  • Food structure and starting numbers
  • Printable 30-day promise tracker
  • The fall-off protocol and reset page
  • Plus 2 bonuses
  • Bonus 1: The Shift Pattern Playbook
  • Bonus 2: The Bad Day Sessions
  1. 1Tap the button
  2. 2Pop in your email
  3. 3Download all 3 guides
Send me the guide
  • No card
  • No catch
  • All 3 guides
Questions

Before you download

Is it actually free? What's the catch?

It's free. You give me your email, and the guides land straight away. I'll send you a few emails over the next couple of weeks with tips to help you stick to it. If you want more help after that, I'll tell you about my coaching. Unsubscribe any time.

I work 12-hour shifts. Will this actually fit?

That's who it's built for. Three sessions a week placed round your rota, steps on work days, and meals you prep twice a week. The Shift Pattern Playbook gives you an hour-by-hour template for your exact pattern.

I work nights. Does it cover me?

Yes. The Shift Pattern Playbook has a full night-shift template: when to eat, train, have your last coffee and sleep, plus how to switch back to days after a run of nights.

Do I need a gym?

For the main plan, yes. It uses machines, cables, dumbbells and a barbell. The Bad Day Sessions include dumbbell-only versions and a 10-minute session you can do at home.

Do I have to give up drinking?

No. You get one earned cheat meal a week, and the guide shows you how to stop the weekend undoing your week.

I'm a complete beginner. Is it too much?

No. You pick weights you can control and build up. The 3 Daily Promises start small on purpose.

How do I get it?

Tap the button, enter your email, and all three guides download straight away. A copy lands in your inbox too. Read them on your phone, or print the trackers and stick them on the fridge.

Thursday doesn't have to win.

The 30-Day Restart and 2 bonuses. Free. Start tomorrow morning.

Send me the guide